A good diet and proper nutrition are very important for keeping your body fit as you grow older. Agewell Medical Associates, PC, offers primary care to elders in Colorado Springs, aiming to help them age well by improving their eating habits. Eating the best foods can help support brain health, preserve muscle mass, and maintain energy levels. Here, we outline which nutrients you need and how to source and prepare them.
Estimated reading time: 6 minutes
Important Nutrients
Older adults should prioritize foods with vitamins and minerals that support health as they age. For example, calcium and vitamin D play key roles in bone strength. Dairy foods, vitamin D-fortified foods, and dark leafy greens all provide these nutrients. In addition, protein helps support muscle strength, and good sources include chicken, turkey, legumes, eggs, and nuts. At the same time, healthy fats from olive oil, nuts, and seeds may help maintain cognitive health and reduce inflammation. Finally, foods high in fiber can aid digestion and help control blood sugar. A diet with good amounts of fresh fruits and vegetables, fiber-rich whole grains like oats and brown rice, and legumes like lentils and beans helps ensure older people eat a wide variety of nutrient-dense foods that can provide the body with the nutrients it needs to maintain health.
What to Eat for a Healthier Life
Agewell Medical Associates, PC, suggests that older people make eating nutrient-dense whole foods a part of their everyday diet. Leafy greens are rich in vitamins and are associated with improved cognitive function and cellular health. Some good options include spinach, collard greens, and kale. Fatty fish like salmon and sardines contain omega-3 fatty acids, which are associated with healthy blood pressure levels and joints. Eating a variety of berries, which are full of antioxidants, can help fight off free radicals and cellular damage. Nuts, seeds, and whole grains contain plenty of fiber, which supports digestion and blood sugar control. Combining healthy foods into your diet will lay a foundation for a long, healthy life.
How Antioxidants Work
Antioxidants are important for maintaining health as you get older. In particular, they help protect cells from free radical damage, which contributes to cognitive decline, heart issues, and tissue degradation. For this reason, eating foods high in antioxidants may help older people stay active longer and support immune health. Foods rich in antioxidants include berries, dark chocolate, pecans, kidney beans, and dark leafy greens. Overall, adding a variety of these foods to your diet is a practical way to support healthy aging.
Resource: kidney.org
How to Stay Active and Maintain Strength
Diet plays an important role in helping older people stay energized, active, and strong. The right nutrients support muscle function, bone health, joint comfort, and steady energy levels throughout the day. Protein is especially important for maintaining muscle mass as the body ages. Complex carbohydrates provide a steady source of energy without causing sharp spikes and crashes. Healthy fats can support joint comfort and heart health, making movement easier and more comfortable for older adults. Eating a range of nutrient-dense foods can help support long-term health and mobility.
Certain nutrients are especially helpful for preserving strength and physical function, including:
- Protein to help maintain muscle mass
- Calcium and vitamin D to support bone density and skeletal strength
- Omega-3 fatty acids help reduce inflammation
- Vitamin C to support collagen production for joint cushioning
- Complex carbohydrates to help maintain steady energy levels
- Healthy fats to support heart and joint health
Good food sources for these nutrients include dairy products, fortified plant-based milks, dark leafy greens, fatty fish such as salmon, nuts, seeds, oranges, peppers, and whole grains. A balanced diet that includes these foods can help older people maintain mobility and support bone and muscle health over time.
It is also helpful to limit foods that may work against healthy aging. These include:
- Highly processed foods
- Foods high in added sugar
- Foods high in salt
- Fast food containing trans fats
- Partially hydrogenated oils
These foods are often linked to inflammation, high blood pressure, diabetes, and other health concerns. Choosing natural, whole foods more often can help support both physical mobility and cognitive health. Older people also have access to many local food options that can support a healthy diet. Fresh fruits and vegetables are often available at local farmers’ markets when they are in season. Neighborhood natural food stores may offer healthy grains, nuts, and meats. Many larger grocery stores in the area also carry a wider selection of locally sourced products, giving older adults a greater range of fresh, nutritious foods close to home.
Making the Most of the Local, Seasonal Produce
Colorado Springs offers a variety of seasonal produce year-round, which can help you stay healthy. In the summer, Palisade peaches and cherries are in season, and these fruits are filled with important vitamins and antioxidants that may help maintain cellular health. Fall brings root vegetables, like sweet potatoes and squashes, which offer complex carbohydrates and fiber to help digestion. During spring, farmers’ markets are full of leafy greens like spinach and arugula, which are high in calcium for bone health. Buying fresh, local foods at the height of their season ensures that they provide you with the most vitamins and nutrients.
Introducing Nutrient-Rich Foods into Your Diet
Incorporating these nutritious foods into your diet doesn’t require any extreme changes to your daily eating habits. Start the day with a bowl of oatmeal topped with fresh fruit and walnuts start your day with fiber and antioxidants with fiber and antioxidants. For lunch, add spinach or other leafy greens to soups or use them as the basis for side salads, for a rich source of vitamins. Dinner could be any roasted root vegetable with baked fish or chicken, which will help you retain muscle and joint mass as you age. Keep a container of mixed nuts or cut-up veggies on hand in your refrigerator for a quick afternoon snack. It’s crucial to plan your meals in advance to stay well-balanced and consistently eat the nutrients you require each day.
Simple, Nutritious Meals for Older People
Making nutrient-rich meals doesn’t have to be time-consuming for older adults. Mix up a mixed berry smoothie with Greek yogurt, spinach, and chia seeds for an easy, nutritious breakfast that gives you the energy you need. Also could have a quinoa salad made with canned salmon, tomato, and olive oil for a simple yet filling lunch that’s a great source of omega-3s and fiber. Roasted carrots and a chicken breast would provide a healthy,easy-to-make dinner option to maintain muscle mass and aid digestion. Baked apples sprinkled with cinnamon and walnuts could be your dessert of choice, as they are a great snack to keep sweet cravings at bay and support brain health. These recipes are easy to make, allowing older people to get the nourishment they need without having to cook extensively at home.
Resource: hsph.harvard.edu
Support for Your Wellness
Eating well is one of the most important factors in promoting physical health as we grow older. Agewell Medical Associates, PC, is focused on helping older people in Colorado Springs with their wellness needs by guiding them toward their health goals. Prioritizing whole, local foods will give your body the nutrients it needs for its many functions. Contact Agewell Medical Associates, PC, to arrange an appointment if you’re interested in learning more about how diet can impact your overall well-being.